For the modified pigeon pose, sit on a chair.
Breathe in, and gently place your right foot on your left thigh.
Place your hands on your bent right leg, palms facing upward.
Breathe out. Slowly bend forward with your arms slipping forward. Keep your neck and spine in line. Keep your back straight as you bend forward.
Hold the position for a few breaths. Feel the stretch in your spine, your right hip, and your groin area.
Inhale, and slowly come back to an upright position. Slowly place your right foot back on the ground. Relax.
Breathe in, and place your left foot on your right thigh. Exhale while bending forward slowly.
Let your arms slip forward. Feel the stretch in your spine, your left hip, and your groin area.
Breathe evenly. Keep your neck and spine in line.
Inhale, and slowly come back to the upright position. Place your left foot back on the ground.